Tuesday Aug 12, 2014 (foodconsumer.org) -- Some studies suggest that eating oily fish or taking fish oil supplements or long chain n-3 (omega-3) fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) derived from animals may reduce the risk of cardiovascular disease although not all studies are consistent.

Assuming that taking fish oil is indeed beneficial, what could vegans or vegetarians do to reduce their risk of cardiovascular disease now that they do not eat fish oil or take n-3 fatty acids supplements?

First, vegans or vegetarians who do not eat fish nor take omega-3 fatty acids from animals and generally have a low serum level of n-3 fatty acids are already at much lower risk of cardiovascular disease, compared with omnivores.  

And second, according to a review led by W. S. Harris at University of South Dakota in Sioux Falls, South Dakota, those who do not eat fish or any other animal-derived foods or supplements may use the plant-derived n-3 fatty acids α-linolenic acid (ALA) if they believe these fatty acids are beneficial.

The conversion of ALA to EPA and DHA is low and use of these fatty acids in high doses is recommended.  But be aware that high serum levels of long chain omega-3 fatty acids do not necessarily reduce risk of cardiovascular disease.

In addition to ALA, vegans and vegetarians who do not eat fish can also take supplements containing EPA and or DHA derived from non-animal sources such as microalgae, yeast or plant oils.  These non-animal sources may be genetically modified though.

Comment: The best defense still comes from a healthy diet.  Many dietary factors can be modified to reduce the risk of cardiovascular disease.  For instance, Mediterranean diet seems healthier than the Western diet consisting of high sugar, high fat and high meat (protein).  A plant-based diet or vegan diet has been linked to much lower risk of cardiovascular disease. (David Liu)

Reference: Harris WS.,  Achieving optimal n-3 fatty acid status: the vegetarian's challenge . . . or not.  Am J Clin Nutr. 2014 Jun 4;100(Supplement 1):449S-452S.